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Deadlift
5-3-1-3-5

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For time:
50-40-30-20-10
KB Swings (70/53)
GHD Sit ups

– Goal is to finish under 16 minutes. Challenge yourself to get each round done in a few sets as possible, if not unbroken.

For quality:
50 Strict HSPU
50 Strict Ring dips
50 Triple unders

-Complete each movement in as few sets as possible.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.